Ham and Cheese Frico Breakwiches

Ingredients:

• 1 cup shredded reduced-fat sharp cheddar cheese (4 oz.)
• 4 tsp. coarse-grain Dijon mustard
• 2 oz. sliced smoked ham, cut into 8 pieces
• 4 roasted red pepper halves (from a jar)
• 1/4 cup thinly sliced red onion

Makes 4 Servings (1 sandwiches per serving)

1. Heat the oven to 375 F. Line a baking sheet with parchment paper.
2. Using 2 tablespoons for each, sprinkle the cheese into 8 mounds on the baking sheet. Spread each mound into a 3-inch round. Bake for 3 minutes, or until the cheese has melted and spread lightly. Remove from the oven and let stand on he baking sheet until the cheese sets, about 2 minutes.
3. Using a thin-bladed metal spatula, lift the rounds off the baking sheet. Brush the smooth side of each round with mustard. Top each of 4 rounds with 1 piece of ham, a red pepper, another piece of ham, and one-fourth of the onion. Top with the remaining cheese rounds, mustard side down, and serve warm.

 

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is a breakfast sandwich but you can eat this 'sandwich' for breakfast, lunch, or dinner. This sandwiches are made from frico, or cheese crisps in place of bread. You can use a variety of shredded cheeses such as Monterey Jack, Provolone, Mozzarella, Swiss, Gruyere, etc, a variety of meats such as sliced turkey, roast beef, Canadian bacon, and a variety of vegetables such as tomatoes, bell peppers, spinach, arugula, etc. and use pesto, chimichurri, romesco in place of the mustard for a variety of breakwiches and you'll have endless possibilities.  

Vietnamese Pork Rolls

Ingredients:

 

Dressing:

• 1 tbsp. Asian fish sauce
• 1 tbsp. fresh lime juice
• 2 tsp. fresh ginger
• 1 garlic clove, minced
• pinch red pepper flakes

Pork:

• 1 tbsp. canola oil
• 1 lb. pork cutlets
• 1 (1/2-lb.) head napa cabbage, shredded (3 cups)
• 1 small red bell pepper
• 8 large Boston lettuce leaves
• salt
• freshly ground black pepper

Makes 4 Servings

1. For the dressing: Whisk together fish sauce, lime juice, ginger, garlic, and red pepper flakes in a small bowl.
2. For the pork: Heat oil in a large skillet over medium meat. Season pork with salt and pepper and sauté until lightly browned, 3 minutes per side. Remove from heat and slice into thin strips. Toss with 1 tablespoon of the dressing.
3. Combine cabbage, bell pepper, and remaining dressing in a large bowl. Lay lettuce leaves on a clean, dry work surface. Divide pork among leaves. Top with cabbage mixture and roll tightly, tucking edges in as you go. Place rolls, seam side down, on a cutting board, cut in half, and serve.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Who says you can't enjoy healthy Asian food? These rolls are like protein sandwiches without the bread. They are so good you will not miss the bread or any other carb that accompanies it. Don't be intimidated by these rolls, they are not hard to make. You can also add other vegetables such as onions, radishes and/or cucumbers to make these rolls even more filling. If you don't want to eat them as rolls, the pork is just as delicious with sautéed onions, peppers and snow peas too.

 

Shrimp Scampi with Whole Wheat Pasta

Ingredients:

• 8 oz. whole wheat spaghetti or cappellini
• 3 tbsp. extra-virgin olive oil
• 1 medium red bell pepper, thinly sliced
• 5 large garlic cloves, minced
• 1/2 dry white wine or lower-sodium chicken broth
• 1/8 tsp. red pepper flakes, or to taste
• 1 1/2 lbs. peeled and deveined large shrimp
• 2 tbsp. fresh lemon juice
• 1/3 cup chopped fresh parsley
• salt
• freshly ground black pepper

Makes 4 Servings

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook according to package directions. Drain.
2. While the pasta is cooking, in a large skillet, heat the oil over medium-high heat. Add the bell pepper and cook, stirring, for 2 minutes. Add the garlic and cook, stirring, for 1 minute. Add the wine and pepper flakes. Bring to a simmer and cook until the liquid is slightly reduced, about 1 minute longer.
3. Add the shrimp and cook, stirring, until they turn pink and just opaque in the center, about 3 minutes. Remove the pan from the heat and stir in the lemon juice.
4. In a large serving bowl, combine the drained pasta, shrimp mixture, and parsley. Season with salt and pepper to taste. Toss well and serve.

WW POINTS VALUE: 12 Pts. with pasta; 8 pts. without pasta

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Who doesn't love shrimp scampi? You can make this international classic in less than 30 minutes without breaking the bank. Shrimp scampi usually contains a lot of butter and pasta. This recipe uses olive oil in place of butter and uses whole wheat pasta to lighten the dish up. The bell pepper adds color along with the garlic. The combination of white wine, chicken broth and lemon juice is so heavenly with the shrimp and pasta. You can make a restaurant quality meal at home in 30 minutes or less and be just as delicious.

Gingered Pork, Pineapple and Pepper Skewers

Ingredients:

• 2 tbsp low sodium soy sauce
• 1 tsp ground ginger
• 2 cloves garlic, minced
• 1/1 1/2 cup(s) pineapple, cut into 18 chunks
• 8 oz. lean pork tenderloin, cut into 16 chunks
• 1 medium red bell peppers, cut into 16 chunks
• 3 cups cooked whole wheat couscous
• 1/4 cup(s) uncooked scallions, sliced   

Makes 4 Servings

1. In a resealable food storage bag, combine soy sauce, ginger and garlic. Finely chop 2 pineapple chunks and add to bag. Add pork; seal bag and turn to coat. Refrigerate at least 30 minutes or up to 4 hours.
2. Preheat outdoor grill or broiler. If using broiler, line broiler pan rack with foil (for easy cleanup). Remove pork from marinade; discard marinade. Alternately thread 2 pieces of pork, 2 pieces of pepper and 2 pieces of pineapple onto each of eight 6- to 8-inch metal or wooden skewers; coat with cooking spray. (Make sure to soak wooden skewers in water for a minimum of 20 minutes before use to prevent burning.)
3. Grill or broil skewers, turning once, until pork is just barely pink in center, and pepper and pineapple are lightly charred and tender, about 6 to 8 minutes. Remove from heat. Combine couscous with scallions.

WW POINTS VALUE: 7 pts (2 skewers and about 3/4 cup of couscous per serving)

 

Note: This recipe appears on www.weightwatchers.com. Summer is approaching and this is a quick and easy meal to prepare on the grill. It's colorful and juicy to eat. Cooked pineapple is delicious with any lean protein. This is what I call Asia on  the grill with the flavors of  soy sauce, ginger and garlic. You can also serve brown rice instead of couscous and your dinner will be just as juicy and delicious.

 



Artichoke Tarts

Ingredients:

• Cooking spray
• 16 wonton wrappers
• 1/4 cup low-fat shredded Cheddar Cheese
• 4 tbsp. fat-free cream cheese, softened
• 1/4 tsp cayenne pepper
• 1/2 tbsp. Dijon mustard
• 2 tbsp. sweet red pepper, chopped
• 7 oz. canned artichoke hearts, without oil, drained and chopped
• 1/4 cup fresh parsley sprigs

Makes 8 Servings (2 tarts per serving)

1. Preheat oven to 350 F Coat a 16-hole muffin pan with cooking spray.
2. Gently press 1 wonton wrapper into each muffin hole, allowing ends to extend above cups. Coat edges of wrappers with cooking spray and set aside.
3. Combine cheeses, cayenne pepper and mustard in a medium bowl; mix well. Stir in red pepper and artichokes; spoon about 1 teaspoon of the cheese mixture into each muffin cup.
4. Bake until chees mixture is set and edges of wrappers are lightly browned, about 15 minutes. Garnish with parsley and serve.

WW POINTS VALUE: 2 pts

 

Note: This recipe appears on www.weightwatchers.com. If you are ever hunger craving and you just want a little something to eat to get you through the day, these treats are for you. Everyone will love these treats, especially vegetarians because they're packed with veggies and bold flavors. These tarts are perfect for your next party or gathering because they look so beautiful and they taste delicious.

Southwestern Egg Salad

Ingredients:

• 6 medium whole hard-boiled eggs
• 2 medium scallions, finely chopped
• 1 jalapeno pepper, seeded and finely diced
• 1 tbsp cilantro, minced
• 1/2  small sweet red pepper, finely chopped
• 1/4 cup fat-free mayonnaise
• 1 tbsp salsa
• 1/4 tsp ground cumin
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper

Makes 4 Servings

1. Peel eggs, mash with a fork or potato masher ina large bowl. Add remaining ingredients and mix thoroughly to coat.
2. Serve egg salad in a cored bell pepper, over mixed greens or on its own in a bowl.

WW POINTS VALUE: 3 pts. (1/2 cup per serving)

Note: This recipe appears on www.weightwatchers.com. I have now become quite a fan of eggs, deviled, poached, omelette, fritatta, you name it. Egg salad is bascially deviled eggs all mushed up with some flavor and seasoning. This egg salad has the flavors of the Southwest. The original recipe calls for a teaspoon of green chili peppers but I used a jalapeno pepper for a little more flavor and heat. This egg salad was delicious and it made my mouth pop. Plus, eating this egg salad will fill you up in no time. AND... Iron Chefs Bobby Flay and Jose Garces will be happy that you made this dish.



Mahi Mahi with a Pear and Jalapeno Chutney

Ingredients:

• 1 tbsp grapeseed oil
• 1/3 cup chopped red onion
• 2-3 tbsp fresh orange juice
• 2 tbsp lemon juice
• 2 tbsp dry white wine
• 1/3 cup sugar
• 1-2 tsp lemon zest
• 5 medium-hard pears, peeled and diced (about 2 cups)
• 3 tbsp chopped scallions, both white and green parts
• 1 jalapeno, seeded and minced
• 2 tbsp diced red pepper
• 2-3 tbsp julienned fresh mint (optional)
• 2 lbs. mahi mahi

Makes 4 Servings

1. Heat the oil in a nonreactive saucepan and add the onion. Cook, stirring occasionally, for 1 minute. Add the orange and lemon juices, wine, sugar and lemon zest. Cook over highi heat, stirring frequently, until the juices are reduced by half. Stir in the pears. Continue cooking over medium-high heat until the pears are cooked through but still have some texture, 5-10 minutes. Place the mixture in a bowl, and let cool. Stir in the scallions, jalapeno, red pepper and mint, if using.
2. Mahi Mahi filets can be thick, so cut them crosswise into 1-inch-thick pieces if necessary. Oil the filets and broil and grill until done. It is unnecessary to turn the fish> Remove from the heat and top each serving with at least 1 tbsp of the chutney.

WW POINTS VALUE: Who knows?

Note: This recipe appears in the Legal Seafood Cookbook. Mahi Mahi is relatively inexpensive to buy when frozen at the grocery store and quite delicous when cooked. Mahi Mahi is native to Hawaii and means "strong strong" referring to its strength not its flavor. It's a tropical fish and usually best served with fruit from what I hear. This dish was deliciously different with all the fruit and vegetable flavors combined and the mint gave it a nice aftertaste. This fruit chutney can be used with snapper, swordfish, salmon,tuna and even chicken and pork. Mahi Mahi's pinkish flesh turns gray-white when cooked. Be sure to remove the mahi mahi from the heat the minute the flesh is done because it becomes dry very quickly.

Chimichurri Burgers

Ingredients:

SAUCE:

• 1 cup parlsey leaves
• 3 scallions, chopped
• 2 garlic cloves, chopped
• 2 tbsp red wine vinegar
• 2 tbsp water
• 1 tbsp extra-virgin olive oil
• 1/2 tsp red pepper flakes
• 1/8 tsp salt

BURGERS:

• 1 1/2 lbs extra-lean ground beef
• 2 tsp dried basil
• 1/4 tsp freshly ground pepper
• 1/8 tsp salt
• 4 whole-wheat or whole-grain buns, lightly toasted (optional)

Makes 4 servings

1.  For the sauce: In a blender or food processor, combine parsley, scallions, garlic, vinegar, water, oil, pepper flakes and salt; pulse until just pureed, about1 minute.
2.  For the burgers: In a large bowl, combine beef, basil, black pepper and salt. Form into 4 patties, about 1 inch thick.
3. Lightly coat a grill or grill pan with cooking spray, and heat to medium-high. Grill burgers 5 to 6 minutes per side, or until a thermometer inserted into the thickest part registers 160 F. Serve burgers onbuns, if using, topped with chimichurri sauce.

WW Points Value: 10 with buns; 8 without bun

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. South Beach Burgers are always the best and I've always wanted to try this recipe. I loved the flavor of the burger; basil brings out the best flavor in everything. The Chimichurri sauce was strong but very tasty due to the red vinegar. I highly recommend serving this recipe with the Oven Baked Onion Rings.

Stuffed Shells: Comfort food for Vegetarians and Italian lovers everywhere

Ingredients:

• 10 oz. frozen chopped spinach thawed and well drained
• 2 cups Fat free cottage cheese
• 1 cup part-skim mozzarella cheese, divided,
• 1 red pepper choppped or 1 cup chopped mixed peppers
• 1 egg white
• 1 envelope GOOD SEASONS Italian Dressing Mix
• 20 jumbo macaroni shells (for stuffing), cooked, drained and cooled
• 1 jar (13.5 oz.) spaghetti sauce
• pinch of basil and/or oregano

Make 5 Servings

1. Heat the oven to 400 F. Mix spinach, cottage cheese, 1/2 cup mozzarella, peppers, egg white, dressing, basil/oregano until well blended; spoon into shells, adding about 1 heaping tbsp to each shell.
2. Spread half of the sauce onto bottom of 13x9-inch baking dish. Arrange shells, filled-sides up, in baking dish; top with remaining sauce and mozzarella. Cover with foil.
3. Bake for 40 minutes or until heated through, removing foil after 30 minutes.

WW Points Value: 7 (4 shells per serving)

 

Note: This recipe appears on http://www.kraftfoodds.com/ in the healthy eating section. I highly recommend serving garlic bread and a fresh tossed salad with this meal for the authentic Italian experience. This is another comfort meal that  tastes so good you'll forget that it's healthy for you. I added the basil and oregano because I'm an excellent cook. I highly recommend cooking an extra 3-4 jumbo shells because they are very fragile. Eat your hearts out Emril Lagasse and Mario Batali!

Bayou-Style Tuna with Roasted Red Pepper Sauce

Ingredients:

• 1 tbsp smoked sweet paprika
• 1 1/2 tsp sugar
• 1/2 tsp ground cumin
• 1/2 tsp oregano
• 1 tsp salt (Optional)
• 1/2 tsp ground black pepper
• 4 (6 0z) tuna steaks, 1/2 inch thick
• 1 tbsp olive oil
• 1 (5 oz) jar of roasted red pepper, rinsed and drained
• 1/3 cup fat-free half-and-half
• 1 garlic clove, peeled or 1 tsp minced/powdered garlic

Makes 4 Servings

1. Combine the paprika, sugar, cumin, oregano, 3/4 tsp of salt and black pepper on a sheet of wax paper. Coat the tuna steaks with the paprika mixture, pressing lightly so it adheres.
2. Heat the oil in a large nonstick skillet over high heat. Add the tuna and cook about 3 minutes on each side for medium-rare or until desired doneness.
3. Meanwhile, combine the roasted  red pepper, half-and-half, garlic and the remaining 1/4 tsp of salt in a blender and puree. Transfer to a microwavable bowl and microwave on high, stirring twice, until bubbly, 1-1 1/2 minutes.
4. Sppon the sauce evenly on 4 plates and top each with a tuna steak.

Note: This recipe appears in the WW in 20 minutes Cookbook. I cooked this last night and it was so good and so Hot! I highly recommend drinking a lot of water. I also cut back on the paprika and used Creole seasoning. Creole seasoning works just as well. If you have the Griddler like I do, use it when cooking the tuna steaks to save you time and the fish will taste just as good.

Broiled Fish Staten Island Style

Ingredients:

• 3 Tbsp extra virgin olive oil
• 4 garlic cloves (4 tsp minced garlic)
• 10-12 oz. Sea Bass
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/2 tsp paprika
• 1/4 tsp crushed red pepper
• 1 tsp fresh chopped parsley
• 1/2 tsp fresh chopped basil
• 2 tsp lemon juice

1. Combine the oil and garlic in a blender until well-blended. Place the fish in a medium bowl. Pour the oil mixture over the fish. Marinate well about 30 minutes.
2. Preheat the oven 500 F. Remove the fish from the bowl and place on a small broiling tray, about 1" larger than the fish. Spinkle the fish with salt, pepper, paprika and red pepper.
3. In a small bowl, combine the parsley and basil. Then sprinkle over the fish. Pour the lemon juice over the fish.
4. Bake fish for 20-30 minutes.

WW Points Value: 9

Note:
This recipe appears in the South Beach Diet Cookbook and came from the menu of Macaluso's in Miami Beach. The recipe originally calls for sea bass but sea bass is an endangered species so I used Cod instead. It was just as good. I don't know if I did the recipe right because I broiled and baked the fish. The recipe is supposed to be home-cooked Italian Staten Island style. I'm not sure if I did it right but it tasted delicious.

Feta-Stuffed Sirloin Burgers with Sun Dried Tomato Mayonnaise

Ingredients:

Mayonnaise:

• 1/4 cup reduced-fat sour cream
• 8 sun-dried tomatoes in oil, drained and chopped
• 2 tablespoons mayonnaise

Burgers:

• 1 pound ground sirloin
• 2 garlic cloves, minced
• 4 ounces (2/3 cup) reduced-fat feta cheese
• 1 teaspoon dreid oregano
• 1/4 teaspoon red pepper flakes
• 4 whole-wheat or whole-grain hamburger buns, lightly toasted
• 1 small cucumber thinly sliced

Makes 4 Servings

For the mayonnaise:

In a small bowl, combine the sour cream, sun-dried tomatoes and mayonnaise.

For the Burgers:

1. In a large bowl, combine the sirloin, feta cheese, oregano and red pepper flakes to form a mixture into 4 patties about 1/2 inch thick.
2. Lightly coat a large nonstick skillet with cooking spray ans heat over medium-high heat. Cook the burger until browned on noth sides 3-4 minutes per side.
3. Serve burgers on a bun, if using, and top with mayonnaise and cucumber.

WW Points Value: 9 with bun; 7 without bun

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is one of my favorite burgers to make from time to time because it's so thick and juicy and full of flavor. I added the garlic to these burgers because garlic makes everything better. I highly recommend using Trader Joe's Mediterranean Crumbled Feta Cheese for this recipe because there is so much flavor in this cheese. If you want to add a leafy green to this burger, I highly recommend spinach leaves for an authentic Greek taste. This burger will be the talk of the dinner table, party, etc and people will be coming back fore more, I promise.